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Kate's Nuggets

Education Podcasts

Bite-sized chunks of wisdom about self-leadership for you to chew on.

Bite-sized chunks of wisdom about self-leadership for you to chew on.




Bite-sized chunks of wisdom about self-leadership for you to chew on.






The Importance of Rest

50% of Americans don’t take the vacation days they earn. 31 million earned vacation days are left unused by Canadians every year. What do we have against rest? Rest is crucial for regulating our nervous systems for optimism and joy, for memory formation, and for physical health. This episode is a call to nap, dawdle, vacate, and play for your health and happiness.


Connecting with Your Inner Sage

We all have subpersonalities, parts of our personality that function independently. If you have ever had the experience where you felt like one part of you wanted to do something and another part of you wanted to do something entirely different, you have experienced these subpersonalities. Each subpersonality is created by a pattern of neurons that fire together. When one pathway is activated, you experience one set of thoughts and behaviours. And when another pathway is activated, you...


The Anatomy of Fear

When our threat response system is engaged, we can’t think straight. We act reactively and without thought. If our threat response system is badly calibrated, we behave badly. Many of our reactive behaviors have negative unintended consequences. In order to have more control over the impact we have in the world, we need to learn how to respond more skillfully in situations that scare us. In this episode, Kate discusses the connections between fear, strong, emotions, learning and memory....


Connecting to the Largest Possible Community

If we don’t feel like we belong, we struggle. It doesn’t matter whether we cognitively understand that we are a necessary part of all that is or how we fit in the systems that rely on us. If we don’t feel it, it isn’t real to us in a crucial way. This is even more true for those of us who are isolated from others for some reason. In this episode, Kate focuses on the sense of belonging to the Largest Possible Community. This sense is what gives us a sense of belonging when we don’t feel...


Cultivate Courage Through Commitment

Have you ever been so committed to something that no set-back was enough to stop you from trying? Heard stories of heroic rescues of children by their parents in the face of enormous dangers? Commitment is a powerful motivator. A strong enough commitment to something becomes the source of our boundaries, motivation, and creative problem solving. How should we choose what to commit to? How can we increase our sense of commitment when our motivation is flagging? And when should...


Feelings Need to be Validated, Not Obeyed

When we are infants, our behaviours are instinctive reactions to emotions. We do not have any information about how the world works so there is no point in slowing down to think about what is going on. As we mature, we learn how to relate to our emotions in a more conscious and self-directed way. In this episode, Kate discusses how to become self-directed in our emotional intelligence learning and why we should.


The Importance of Noticing the Good Stuff

In every moment, there are good and bad things happening in the world. People naturally notice bad things more than good things. This can easily lead to a pessimistic outlook. Actively paying attention to the good things acts as a counterbalance. In this episode, Kate looks at why it is important to practice noticing the good stuff and offers some tools for finding optimism without denying tough realities.


Different Moods, Different Neurotransmitters, Different Tools

Different neurotransmitters mediate different emotional and behavioral subsystems. And different interventions affect different neurotransmitters. So when you are planning an intervention or a habit change, knowing which system is involved can help you decide what will have the greatest positive impact in your life. In this episode, Kate shares some information about which tools affect which systems.


Mindfulness in Action

Most of us have heard by now that mindfulness creates calm and allows us to stay non-reactive, but few of us have time to sit and meditate. In fact, the people who benefit from mindfulness the most typically have the hardest time sitting still. Kate’s personal experience with 30 years of mindfulness in action practice helped her manage attention and focus issues that would probably get her an ADHD diagnosis if she were a kid now. Out of necessity, she discovered tools and techniques...


Use Sympathetic Joy to Improve Your Relationships

Sympathetic joy is the joy we feel when other’s experience joy. We delight that they are delighted. We celebrate on their behalf. When we are in the habit of celebrating other people’s successes and good fortune on their behalf, we increase our own experience of joy and reduce jealousy. But more than that, celebrating another’s joy when you don’t understand it is a wonderful way of letting them see how much you care about them. In this episode, Kate shares some tools for developing...


How to Increase Your Powers of Compassion

Compassion for self and others is a key component of relationships that last. Although it is often said that one cannot love another without first loving oneself, it is often through loving another that one learns how to love at all. In this episode, Kate shares some tools for increasing compassion within yourself and other tools for increasing compassion for others. Book mentioned in this episode: Say What You Mean by Oren Jay Sofer Join the Kate's Nuggets community for...


Cultivating Grace Through Action

Grace looks effortless. How can we maximize our sense of our own lives as elegant, generous, calm, and dignified? In this episode, Kate introduces the concept of the Physicality of Grace, one of the major principles of InterPlay, a fun and playful way of accessing the wisdom of the body. She then offers a way of creating more grace in your life and invites you to become a Grace Operative for yourself and others. Join the Kate's Nuggets community for opportunities to ask Kate questions...


How to Find a Motivating Perspective in any Situation

When people aren’t meeting their goals because they are getting in their own way, there are several places they can get stuck. They may not know what to do differently. They may not be able to find the motivation to get started. They may need to develop some new or better skills. They may have trouble sticking with the process. Many people come to coaching thinking they need help figuring out what to do differently. Many more know what needs to be done and want accountability doing it....


The Difference Between Helping and Being of Service

When we help others, we often inadvertently create drama. Sometimes merely offering help creates drama. And this despite the fact that we often have excellent intentions. When we offer to help someone, we are implying that we are superior to them in some way. We would not think we would be able to help them if we did not see ourselves as better resourced or more skilled. When someone is suffering, they already feel vulnerable. A superiority claim from someone else, however well...


4 Tools for Emotional Control in a Crisis

When a sudden challenge arrives in our lives, most of us compartmentalize our emotions, act out, or freeze. If we compartmentalize our feelings and deal with the crisis without feeling them, we can maintain a level of control that allows us to handle the crisis. We will need to release the emotions provoked by the situation at a later date or they will become frozen in our bodies and have a negative impact on our future flexibility and adaptability, but we will at least get through the...


How to Feel Your Feelings Without Becoming Overwhelmed

If we are not in the habit of feeling our feelings all the way to completion and letting them pass through us, they get stuck in our bodies. Unreleased feelings create a sense of pressure within us. When we start to feel some of our feelings, that pressure can push feelings from our past out in great waves of emotion. If we are afraid of not being able to contain our expressions of our emotions, we resist feeling them at all. When we lose touch with the waves of ordinary emotions,...


The Power of Your Inner Witness

Without the ability to observe ourselves clearly, we cannot gain enough perspective to determine whether we have the skills we need to accomplish our goals or whether we are being the person we want to be. Developing our internal self-observer is a crucial stage in personal development. Most of us first develop the ability to observe ourselves as a response to criticism and feedback about our mistakes and tend to develop a strong inner critic before we develop our inner witness. The inner...


The Differences Between Stress, Strain, and Trauma

In this episode, Kate discusses the differences between stress, strain, and trauma. When you understand the difference between them, you can quickly assess what techniques to use to handle various challenging situations. Join the Kate's Nuggets community for opportunities to ask Kate questions and extra materials associated with topics covered in the podcast.


Finding Your Way When You Are Exhausted and Things Feel Futile

In times of stress, it is common to have lots of focused momentum, to feel overwhelmed and unmotivated, or to swing between both. There are two primary brain circuits that are responsible for those cycles. In thie episode, Kate discusses the difference between an adrenaline crash and the desire to quit that comes from the neuragenic system. She offers tools for working with both systems. Join the Kate's Nuggets community for opportunities to ask Kate questions and extra materials...


Fun and The Art of Enjoying Life When Times are Tough

How can you find fun without ignoring the real challenges in this time? Many of the easy ways people have fun when they are stressed bring short-term relief and have negative long-term consequences. How can we play and have fun in ways that minimize unintended negative consequences? How can we balance our needs for safety and control as we look for ways to feel alive and happy? Join the Kate's Nuggets community for opportunities to ask Kate questions and extra materials associated with...